06/30/2018

Storm King – Open Gym Metcon (Time) In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (75/55 lbs) 20 Pull-Ups Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at[…]

06/28/2018

Storm King – CrossFit Warm-up Warm Up Ladder (No Measure) Starting on one side do 3 pushups, jog to the other side do 3 pushups, jog back Now do 3 pushups 3 squats and jog to the other side do 3 pushups 3 squats jog back Add a new element each round…burpees, situps…as many rounds[…]

06/26/2018

Storm King – CrossFit Warm-up Agility Drills (No Measure) High Knees Butt Kickers Broad Jump Bear Crawl High Knee Skip Backwards Skipping Sideways Skipping turn on go Sprint Go Turn Right Go Turn Left Backward Run Go Turn Right 180 Go Turn Left 180 Belly Sprint start on belly Back Sprint start on back CrossFit[…]

06/25/2018

Storm King – CrossFit Warm-up Tempo Plate & Barbell WU (No Measure) 3 Rds (12 min TC) All squats at your lowest depth 5 Squats Heels on Plate 5 Squats Heels off Plate 5 Squats Toes on Plate 5 Squats Heels off Plate Accumulated 1 min sitting in Hero’s Pose. 5 BN Close Grip shoulder[…]

06/23/2018

Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20/14 30 Sit-Ups Rest Station Teams must rotate stations as a team, with only one team member working at each station. You cannot begin[…]

06/21/2018

Announcements Sunday Storm King Sequim Family Friendly Bike Ride. Leaving Box at 7:30, easy pace to Sequim. Turnaround early if you need to, or ride and eat breakfast with us there. Storm King – CrossFit Warm-up Agility Drills (No Measure) High Knees Butt Kickers Broad Jump Bear Crawl High Knee Skip Backwards Skipping Sideways Skipping[…]

06/20/2018

Announcements Sunday Storm King Sequim Family Friendly Bike Ride. Leaving Box at 7:30, easy pace to Sequim. Turnaround early if you need to, or ride and eat breakfast with us there. Storm King – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4.[…]